Lession Plan – For Navasana

Opening:  Good morning everyone. I’m Trang, welcome to my yoga class.  Today we’re gonna work more on abs. One the asana which requires much of ab work is Navasana. Of course, it also requires flexibility of harmstring. But dont worry, we will also focus on that to get you into the asana. Let’s start.

First exercise:

  1. Sit on the mat, lean back on your forearms, and lift your legs straight up.
  2. Firm your abs and lower your legs straight down to the level of a few inches above the floor.
  3. Lift your legs straight back up.  Repeat 10 times.

Second exercise:

  1. Sit on your mat, knees bent, feet flat on the floor. Place a block between your upper thighs. Come into a Boat pose by leaning your torso back, lifting your bent legs and holding your shins parallel to the floor. Hold your arms parallel to the ground, hands alongside your shins.
  2. Straighten your legs and lower them to hover just above the floor. Your torso will come down to counterbalance, but don’t let your back rest on the floor. Hold for a few breaths.
  3. Raise your legs back up into the Boat variation with bent knees.  Repeat 10 times.

Third exercise:

Lie down on your mat. Inhale pull right leg with both hands closer to your chest. Head and shoulder off  the mat while back still on the mat. You should feel your harmstring strecthed at the back of your thighs. Exale, release your legs down to the mat. Repeat 10 times.

Now we start to come into the pose:

  1. Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. Lift through the top of the sternum and lean back slightly.
  2. Exhale and bend your knees, then lift your feet off the floor, so that the thighs are up at 45 degrees  to the floor. Lengthen your tailbone and your back. Slowly straighten your knees, raising your toes as high as possible. If you can’t straighten your kness and lift higher up at the same time, bend your kness and lift the shins parallel to the floor.
  3. Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers. If this isn’t possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs.
  4. Keep contracting the abdomen to keep lower back straigtht engage the leg muscle to keep the asana balanced.
  5. Keep breathing. Exhale, release the legs and inhale sit up.
  6. We try this asana for 3 more times before finishing.